Hold a pair of dumbbells next to your shoulders, palms in. Standing with your feet shoulder-width apart, lower your body until your thighs are at least parallel to the floor. Press the dumbbells overhead as you stand; your biceps should end up next to your ears. Return to the starting position and repeat.

Sets: 5Reps/set: 20, 10, 5, 5, max (that is, do as many as you can in your last set)

Grab a pair of dumbbells and lie on your back on the floor with your knees bent and your feet flat. Hold the weights above your chest with your arms straight to assume the starting position. Lower the dumbbells until your upper arms touch the floor. Pause, and press the weights back up to the starting position (watch how to do the move with perfect form).

Stand facing a cable station with a handle in your right hand and your right foot off the floor. Now extend that leg behind you as you reach forward with your right hand. When your torso is nearly parallel to the floor, reverse the move: Pull the handle to your side as you lift your right thigh until it's nearly parallel to the floor. Pause, and begin your next rep. Switch sides halfway through the set.

Attach a rope handle to a cable station and stand with your right side to the machine, your feet slightly beyond shoulder width. Holding the rope in both hands with an overhand grip, pivot to your left and rotate your torso, pulling the rope with your left hand and punching through with your right. Reverse the move to return to the starting position. Switch sides halfway through the set.

Using an overhand grip, hold a kettlebell or dumbbell with your right hand in front of you. Without rounding your lower back, bend at your hips and swing the weight between your legs. Keeping your arm straight, thrust your hips forward and swing the weight to shoulder level as you rise to a standing position. Swing the weight back between your legs and repeat. Switch sides halfway through the set (watch how to do the move with perfect form).

Advertising helps us deliver great content at no charge to you

To access please enter your email or disable your ad blocker

Signing Out...

Are you sure you want to log out?

If you are the only person using this device,
there’s no need to log out. Just exit this page
and you won’t have to sign in again. But if
you’re on a public or shared computer, log out
to keep your account secure.